If you’re like most people, the thought of losing weight often brings to mind cutting calories and eating less. It feels almost instinctive, right? You eat less, you burn more, and—presto!—the pounds come off. But what if I told you that my weight loss success actually came from eating more, not less?
It might sound counterintuitive, but let me explain.
For years, I struggled with my weight, energy levels, and a sluggish metabolism. I tried cutting back on food, skipping meals, and counting every calorie. Yet, I didn’t feel any better, and I certainly didn’t lose the weight I wanted. Little did I know, the secret to truly losing weight wasn’t about eating less—it was about eating more in a way that nurtured my metabolism, balanced my hormones, and made my body feel secure.
The Problem with Eating Too Little for Too Long
Our bodies are incredibly smart, and when we consistently eat too little, they go into "survival mode." Without sufficient fuel, our bodies think, "Uh-oh! There’s a food shortage. Time to conserve energy!" As a result, our metabolism slows down, and our body retains fat to survive the perceived famine. This is why restrictive diets can backfire, causing your metabolism to stall and possibly leading to weight gain instead of loss.
Moreover, chronically eating too little can wreak havoc on your hormones. Cortisol, the stress hormone, rises when your body feels it’s undernourished, which can complicate weight loss. High cortisol levels can also lead to belly fat, fatigue, and mood swings. All of this makes sustainable weight loss more challenging.
How Eating Enough (The Right Way!) Helps You Lose Weight
So, what’s the solution? It’s not about eating less—it’s about eating the right foods in the right quantities. When you consume enough protein, healthy fats, and essential micronutrients, you signal to your body that food is abundant, eliminating the need to store extra fat. Your metabolism revs up, and your hormones, including cortisol, begin to stabilize. The key is ensuring your body has all it needs to function at its best. This approach was transformative for me.
My Approach to Losing Weight by Eating More
Here’s how I tailored my diet and lifestyle to make it effective:
Sleep is Essential
First and foremost, I prioritized improving my sleep. Good sleep is the cornerstone of health, and without it, nothing else functions well. I aim for 7-9 hours of quality sleep each night. When I sleep well, my metabolism works better, my hunger hormones (ghrelin and leptin) are balanced, and I feel less stressed.
Morning Sunlight
Every morning, I ensure I get 15 minutes of sunlight within an hour after waking. Sunlight helps regulate my circadian rhythm, signaling to my body when to be awake and when to wind down. This simple habit has significantly boosted my energy levels throughout the day, aiding me in staying active and focused.
Protein is a Game Changer
A significant aspect of my strategy is consuming at least 35 grams of protein within the first hour of waking. This jumpstarts my metabolism, stabilizes my blood sugar, and supplies my body with the necessary building blocks for muscle repair and growth. I aim for 130+ grams of protein daily—it sounds like a lot, but when you concentrate on protein-rich foods, it’s manageable!
I used to skip breakfast and practice intermittent fasting, but now I emphasize protein in the morning and might skip dinner if I choose to eat within a restricted timeframe. I try to get most of my intake from whole food sources but also use amino capsules and occasionally make a smoothie with protein powder.
You’ll often find me enjoying a bowl of beef or beef and eggs, or snacking on steak or beef sticks.
Hydration with a Twist
Every day, I drink at least 3-4 quarts of water, which keeps me hydrated, aids digestion, and supports my metabolism. Here’s the twist—I add a pinch of quality sea salt to my water. Salt is a vital mineral that helps balance electrolytes, supports proper hydration, and keeps my adrenal glands happy (meaning less cortisol!).
Healthy Fats and Micronutrients
It’s not just about protein. I ensure I’m getting enough healthy fats (like avocado, coconut oil, and grass-fed butter) to sustain hormone balance. I also make sure I’m acquiring sufficient vitamins and minerals—from vitamin D to magnesium. This is where targeted supplements come into play.
I take supplements to fill in nutritional gaps and make sure my body receives the necessary micronutrients to operate at its best. I’ve recently found a brand with quality supplements that I’m really enjoying.
I Like To Move It Move It
Humans are designed to move, yet most of us don’t move enough. As cliché as it might sound, I saw a difference by adding a daily walk with a weighted vest. Extra points if it’s in the morning or during bright afternoon sunlight for its light benefits!
The good news? We don’t need mind-numbing, endless jogging to lose weight (which never worked for me anyway), and indeed, it could be counterproductive. Not that I needed an excuse not to run more than a few hundred meters. The bad news? We do need to move more than most of us currently do, but we can use the 80/20 rule to make it work!
I walk most days while listening to a podcast or audiobook and soaking in sunlight at the same time! I also try to do 10 air squats whenever I walk through my kitchen (which happens a lot) and hang or do a couple of chin-ups whenever I pass by the pull-up bar in my bathroom. These small actions accumulate and make a noticeable difference.
More Sunlight
Perhaps the most crucial element—and more on this soon. I grew up fair-skinned and thus avoided the sun, but now, I ensure I get ample sunlight daily (morning, bright midday, and sunset) and avoid bright light at night. I consider this one of the most significant factors in enhancing my health and reducing stress levels.
If you’re interested in learning more about this, check out Dr. Courtney Hunt’s groups or follow her on Instagram.
The Result?
I started eating more—almost double what I used to—and lost weight. If I forget and don’t eat enough, I notice a difference! (I occasionally practice time-restricted eating or longer fasts but mostly for mental or spiritual reasons). My energy has increased, my metabolism is robust, and my body isn’t hoarding fat as much anymore.
And the best part? This approach isn’t about deprivation or counting every single calorie. It’s about nourishing my body and providing it with the resources it needs to function efficiently.
Final Thoughts on Eating More to Lose Weight
If you’re struggling with weight loss and feeling stuck, consider changing your perspective. Eating more of the right foods—not less—is key to balancing your hormones, fueling your metabolism, and promoting sustainable weight loss.
Remember, your body wants to thrive—it simply needs to feel safe and supported. Start fueling it with the right foods, sleep, hydration, and sunshine, and watch how it responds. Sometimes, the path to weight loss involves eating more, not less!
Do you monitor your calorie intake? What’s your strategy for healthy eating? Leave a comment and share your thoughts!
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